Fresh Eats Blog: Butternut Squash

Here at the Coquitlam Farmers Market we are all about local, seasonal and sustainably grown produce. What better way to celebrate the summer months than a fresh take on some familiar foods! This week’s topic: butternut squash.

Did You Know?

Butternut squash is one of the most popular winter squashes? Did you know one butternut squash generally contains 354% of your daily need for Vitamin A- that is more than a pumpkin!

This low calorie squash has many vital poly-phenolic anti-oxidants and vitamins. Just one serving has only 45 calories! Make sure you stop by the market this Sunday to try some of the province’s best!

Recipe of the Week

Roasted Squash with Cherry Tomatoes and Eggs

Courtesy of MARTHA STEWART LIVING

Ingredients:

2 small butternut or acorn squashes (no larger than 1 1/4 to 1 1/2 pounds each), halved lengthwise and seeded
2 tablespoons extra-virgin olive oil
Kosher salt and freshly ground pepper
1 teaspoon fresh thyme leaves, plus 6 sprigs
2 cups cherry tomatoes (11 ounces), stem-on, if desired
2 teaspoons chile paste, such as sambal oelek, plus more for serving
4 large eggs

Directions:

Step 1- Preheat oven to 425 degrees with racks in upper and lower thirds. Line 2 baking sheets with foil. Rub squashes all over with 1 tablespoon oil. Season with salt and thyme leaves, then place, cut-sides down, on a baking sheet. Add thyme sprigs. Place on upper rack; roast 10 minutes.

Step 2- Meanwhile, toss tomatoes in remaining 1 tablespoon oil; season with salt. Spread on second sheet in a single layer. Place on lower rack; roast until tomatoes are beginning to collapse and squashes are tender, 20 to 25 minutes more.

Step 3- Remove tomatoes. Turn squashes cut-sides up and roast 5 minutes more. If hollows in squashes are large enough, spoon a tomato or two into each. Spoon 1/2 teaspoon chile paste into each hollow, then crack an egg into each; season with salt.

Step 4- Bake until whites are set but still a bit wobbly and yolks are soft, 12 to 15 minutes. (Start checking for doneness at early end of range, removing squashes with cooked eggs as they’re done.)

Step 5- Let stand 3 minutes, then serve, with more chile paste and roasted tomatoes, and seasoned with pepper.

Ingredients at the Market

Butternut squash: Forstbauer Family Farm, Langley Organic Growers, Red Barn Plants and Produce

Thyme: Red Barn Plants and Produce

Cherry tomatoes: Ripple Creek Farm, Red Barn Plants and Produce, Never Say Die Farm

Butter: Golden Ears Cheescrafters

Eggs: Rockweld Farm, Central Park Farm

Other Greens and Vegetables:  Floralia Growers, Forstbauer Farms, Langley Organic Growers, Never Say Die Farm, Ripple Creek Organic Farm, Shen’s Farm, Wah Fung Farm

Steps on How To Grow

Butternut Squash Planting 101:

Step 1- Make sure you are not planting during cooler months. Butternut squash seeds are very susceptible to frost so ensure your soil is warm for germination.

Step 2- Since it is a vining vegetable, plant your seeds in soil that is on an incline (generally a hill and at about 18 inches high).

Step 3- Make sure your soil has plenty of nutrients because butternut squash are heavy feeders. This may require organic fertilizer.

Step 4- Plant five or six seeds per hill about four inches apart and one inch deep. Water regularly but ensure the ground is not soggy.

Step 5- After about ten days, the seeds will sprout. When they’re about six inches high, thin out the weakest leaving three plants per hill.

Note: Fruit maturation for this plant is about three to four months so if your growing season is short, it is recommended that you begin growing indoors.

Step 6- If planting indoors, make sure you have nutrient rich soil and place your pot in either a sunny window or greenhouse. Transplant to the garden after all danger of frost is past.

Note: Harden off the seedlings before transplanting.

Step 7- When cultivating your crop, make sure not to push down too deep because this squashs’ roots are shallow. Harvest when the skin turns hard and is difficult to pierce with your thumbnail.

Butternut Squash in B.C.

It is reported that the origin of butternut squash began around 1940 in Massachusetts. Despite this early beginning, squash in general have been eaten for hundreds of years!

While Quebec and Ontario are the two main squash producers in Canada, B.C. has dozens of farmers who produce seasonally. Interest in squash has been on the rise in recent decades but it still has low commercial value for the country.

Did you know there are now more than 6,500 hectares of land planted with squash every year worth more than $40 million?

Getting to Know: Wah Fung Farms

Wah Fung Farm is a family run farm from Richmond. Their 15 acre farm off of Steveston Highway is run by Steve and Angela, and also many other family members! As farmers, one question they ask themselves is, “how can I guarantee I provide the best products to my customers?”

Check out these lovely farmers each week at the market. They love to talk about what they do, how they grow, and you will see how fresh their veggies are at the market each Sunday!

Eat fresh, eat local, stay healthy! By purchasing your produce from farmers markets, you know where all your vegetables come from.

Steve and Angela believe supporting local farmers helps being fresh local products to the community.

As people are paying close attention to their health, they would like to buy as much local food as they can since they will be able to eat the fresher products and know where these products come from.

They like to specialize in common chinese crops such as: gai lan, choi sum, fung choi, yam leaves, unique kinds of radishes and kholrabi.

This Sunday just may be their last market of the season.  Wah Fung Farm is a farm that commits to providing the freshest of produce and believe that in- season produce is vital not only because of weather, but also to show customers what is local in our growing region.  When they are not at the market, they know that within their means, they are 100% doing what they can for the Coquitlam market residents!

Getting to Know: Langley Organic Growers

Langley Organic Growers have participated in Metro Vancouver farmers markets for 20 years! Throughout these years they have built close relationships with many loyal customers and have also experienced an increase in young people participating.

We are pleased to see how farmers markets are growing and the growing number of people becoming more aware about the connection between food, the environment and economy.

Langley Organic Growers is a co-operation, made up of four independently run farms within the Langley and Chilliwack areas. All of the farmers come together with a collective business plan which allows for specific crop concentration and guarantees a certain amount of harvest.  The photo to the left is farmer Julia, from In Season Farms.  Julia is at the market each Sunday, representing her farm, and the 3 others part of this farm co-op.

We are all certified organic farms following the principles of organic
production.We believe in taking care of the earth: good farming starts with alive soil using compost, composted manure and cover crops. These practices protect against pests and diseases and is how we produce successful crop rotation and diversity.

Each farm grows a certain variety of vegetables but all come together to provide communities with natural, untreated produce. Langley Organic Growers do not use synthetic inputs like fertilizers, herbicides or pesticides to treat their crops.

We sell almost all our produce through farmers markets and think this is the only way to bring the freshest greens and vegetables to our customers. It is important for us to reduce our carbon footprint and appreciate all of our customers for supporting us and keeping the money within our community.

Fresh Eats Blog: Carrots

Here at the Coquitlam Farmers Market we are all about local, seasonal and sustainably grown produce. What better way to celebrate the summer months than a fresh take on some familiar foods! This week’s topic: carrots.

Did you know carrots are usually orange in colour although purple, red, white, and yellow varieties also exist?

Did You Know?

Did you know the orange colour in carrots is a result of abundant carotenes found in them? The main one found is the beta-carotene which is a strongly coloured red-orange pigment found in some plants and fruits.

Carrots are in season in South West British Columbia from July all the way until December! Did you know carrots are in the top 10 of most economically important global vegetable crops? There are over 100 species of edible carrots today and are a good source of fibre.

Recipe of the Week

Parsnip and Carrot Puree

Courtesy of Always Cooking Up Something & allrecipes Canada

Ingredients:

8 parsnips, peeled and cut into 2 inch pieces

2 carrots, peeled and cut into 2-inch pieces

1/4 cup snipped chives

6 tablespoons butter, divided sea salt and freshly ground black pepper to taste

Directions:

Step 1- Place the parsnips and carrots into a large pot and filled with salted water until fully submerged. Bring to a boil over high heat, then reduce heat to medium-low, and simmer for about 15 to 20 minutes.

Step 2- Drain and return vegetables to pot. Turn heat to low, stir in the chives and three tablespoons of butter.

Step 3- Begin to puree mixture and add three tablespoons of butter. Continue to puree until mixture is smooth, then season with salt and pepper to taste.

Ingredients at the Market

Carrots: Forstbauer Family Farm, Shen’s Farm, Never Say Die Farm

Chives: Wah Fung Farm, Red Barn Plants and Produce

Parsnips: Red Barn Plants and Produce

Greens: Floralia Growers, Forstbauer Farms, Langley Organic Growers, Mandair Farms, Never Say Die Farm, Ripple Creek Organic Farm, Shen’s Farm,  Wah Fung Farm

Steps on How To

Carrot Planting 101:

Step 1- Select desired seed variety. Some standard varieties that seem to do well are chantenay, danvars 126, and scarlet nantes.

Step 2- Plant your seeds about one to two inches apart. As an option, plant two rows two inches apart. Skip about 18 inches for the next two rows and so on when planting large patches of carrots. Carrots like sandy-loam soil but it is recommended to mix this with organic compost or soil.

Step 3- After at least 60 days, pull up a few carrots to see if they are at desired size. If you plant your carrots every few weeks apart, you can harvest throughout the season. The longer carrots stay in the ground, the larger they become and increasingly more woody.

Note: Water enough to keep the soil moist. This depends on your climate, but a reminder not to over water the plants.

Carrots in B.C.

Carrots are one of B.C.’s many field vegetables and is a crop produced in relatively large volumes throughout most of the southern portion of the province. Farmers can grow a wide variety of field vegetables in British Columbia, thanks to a moderate climate, fertile soils and access to good water.

Fresh Eats Blog: Kale

Here at the Coquitlam Farmers Market we are all about local, seasonal and sustainably grown produce. What better way to celebrate the summer months than a fresh take on some familiar foods! This week’s topic: kale.

Did you know kale can reduce inflammation, help the liver detox, and even protect brain cells from stress?

Did You Know?

Did you know kale contains more absorbable calcium than a small carton of milk? This nutrient packed super food is a great addition to a number of traditional meals! In one cup of kale your body will receive 684% of vitamin K, 134% of vitamin C, 206% of Vitamin A plus iron, folate, omega-3s, magnesium, calcium, iron, fiber, and 2 grams of protein- all this with just 33 calories!

Kale is in season in South West British Columbia from September all the way until March! Make sure you stop by the market this Sunday to try some of the province’s best!

Recipe of the Week

Kale Slaw with Red Cabbage and Carrots

Courtesy of MARTHA STEWART LIVING

Ingredients:

tablespoon olive oil
1 tablespoon Dijon mustard
1 teaspoon apple-cider vinegar
Coarse salt and pepper
3 cups mixed shredded kale and red cabbage
1 carrot, peeled and julienned
1/4 cup fresh parsley leaves
2 tablespoons diced onion
2 tablespoons sunflower seeds
2 tablespoons pumpkin seeds
2 tablespoons hemp seeds

Directions:

Step 1- In a small bowl, whisk olive oil, mustard, and apple-cider vinegar. Season with salt and pepper.

Step 2- In another bowl, combine kale, cabbage, carrot, parsley, and red onion with sunflower, pumpkin, and hemp seeds.

Step 3- Season with salt and pepper, drizzle with dressing, and toss to coat.

Ingredients at the Market

Kale:

Cabbage:

Carrot:

Parsley:

Apple-cider Vinegar:

Other Greens and Vegetables: Amazia Farm, Beckmann Farm, Floralia Growers, Forstbauer Farms, Langley Organic Growers, Never Say Die Farm, Ripple Creek Organic Farm, Shen’s Farm, Wah Fung Farm

Steps on How To Grow

Kale Planting 101:

Step 1- Since kale is hardy, the planting season is not as big of a concern. If you plant in the late summer, you can harvest all the way until the winter.

Note: If you add mulch during the colder months, this increases the chance your kale will last through the winter. You can also shield your kale with row covers or other homemade covers.

Step 2- Plant the seeds one quarter to half an inch deep into well-drained, light soil.

Step 3- Mix one and a half cups of fertilizer per 25 feet of row into the top three to four inches of soil.

Step 4- Thin the seedlings so that they are about eight to twelve inches apart after about 2 weeks or growing.

Step 5- Harvest your kale when it is about the size of your hand. Make sure you do not pick too many leaves per harvest and ensure you do not pick to bud found at the top of the plant.

Kale in B.C.

Kale is one of twelve varieties of vegetables that you can grow over the winter in this province.

This vegetable was once used for medicinal purposes and was abundant in Europe. Russian kale was the first to be introduced to Canada in the early 19th century by traders.

You can find dozens of farms that produce kale across B.C.!

Getting to Know: Vlad’s Apiary

Zdenka Cukor and her husband Vladimir have been providing customers of the Coquitlam Farmers Market their honey filled goods almost since its’ inauguration!

Vlad’s Apiary produces high quality local honey and other bee related products.

My husband Vladimir started the business. At that time he had above five hundred hives and many different varieties of high quality local honey and other bee related products.

Zdenka, a prominent figure on market day has created strong bonds with many of her customers.

I do believe trying local is important because all products are quality.

Zdenka says participating in farmers markets is a great way for people to explore her creations.

Honey is a natural sweetener produced by honey bees. There is no process; I only extract honey and bottled in the jars.

When choosing your honey, a general rule is: the lighter the honey, the milder the flavour. For all honey connoisseurs, young and old, you are bound to find something to fulfill your pallets thanks to Vlad’s Apiary!

Getting to Know: West Coast Cider

A gifted farmers market is a community of individual craftspeople, talented people growing, producing, creating, learning and showing off.

While Port Moody has Brewers Row; Port Coquitlam has West Coast Cider. This local company has recently sprouted in the Tri-Cities but its owners aren’t new to the art of creating successful businesses. With this experience, David and Nena have always chosen British Columbia to set up roots.

We constantly source goods and services from local companies, most people we do
work with we have been for over 20 years. Having said that we have had tremendous
success and friendships through out the North West.

Operations for West Coast Cider began in 2014 and this past spring, it’s first batch of apple cider was officially rolled out for sale. David and Nena believe in value, integrity and common sense and love being able to invest in their community, all while maintaining an upbeat work environment.

Fortunately the Tri-Cities is full of companies and people that represent those aptitudes and care very much about where they live work and play. Perhaps that is why we love it here.

The owners of West Coast Cider started their early training in cider making in Oregon and Washington State. David and Nena say what cider connoisseurs will taste in their drinks is the result of many years of experimentation, reading, mentoring and learning all they could about apples.

The beauty of the apple cider is interpretation, our cider is our idea of what makes a refreshing, soothing drink. Something to help people enjoy a sunset, sunrise or what ever weather it may be.

For West Coast Cider, farmers markets are a place to unwind, experiment, and stroll without pressure. Capturing all the senses sight, smell, taste, sounds and feel, they say it is a great atmosphere to meet with familiar faces.

A gifted farmers market is a community of individual craftspeople, talented people growing, producing, creating, learning and showing off. It is fun, the vendors are happy, they actually want to be there. The clients are interesting and their five minute stories are fun and enjoyable.

In addition to participating in the Coquitlam Farmers Market, you can find West Coast Cider in a number of community events across Metro Vancouver.

Our participation in these events show our love for our community and we are excited to continue this in the years ahead.

Fresh Eats Blog: Swiss Chard

Here at the Coquitlam Farmers Market we are all about local, seasonal and sustainably grown produce. What better way to celebrate the summer months than a fresh take on some familiar foods! This week’s topic: Swiss chard.

Did you know Swiss chard is believed to have developed from a form of wild beet thousands of years ago?

Did You Know?

Did you know Swiss chard is closely related to beets? The main difference between the two is that beets are grown for their roots while Swiss chard is harvested for its leaf.

Swiss chard is full of nutrients such as Vitamin A, K and C. This vegetable can be eaten raw or cooked with many choosing the later because its bitter taste is more subtle this way. Thanks to these nutrients and more, Swiss chard is known to improve bone, brain and heart health.

Swiss chard is in season in South West British Columbia from September to November! Make sure you stop by the market this Sunday to try some of the province’s best!

Recipe of the Week

Sautéed Swiss Chard

Courtesy of MARTHA STEWART LIVING

Ingredients:

3 pounds red Swiss chard
1 tablespoon olive oil
4 thinly sliced garlic cloves
2 teaspoons sugar
1 tablespoon red-wine vinegar
Coarse salt and ground pepper

Directions:

Step 1- Rinse Swiss chard well. Trim tough ends; slice stalks about 3/4 inch thick. Slice leaves about 1 inch thick.

Step 2- In a Dutch oven over medium heat, warm olive oil. Cook garlic until fragrant, 1 to 2 minutes.

Step 3- Stir in stalks; cook, stirring, until slightly soft, 5 to 6 minutes.

Step 4- Add half the leaves; sprinkle with 1 teaspoon sugar. Cover; cook until wilted, about 4 minutes. Add remaining leaves; sprinkle with another teaspoon sugar. Cover; cook, tossing occasionally, until leaves are tender, 8 to 10 minutes.

Step 5- Uncover; cook until liquid has evaporated, about 2 minutes. Stir in red-wine vinegar; season with coarse salt and ground pepper.

Ingredients at the Market

Swiss chard: Forstbauer Farms, Langley Organic Growers

Red- Wine Vinegar: Red Barn Plants & Produce

Other Greens and Vegetables: Amazia Farm, Floralia Growers, Forstbauer Farms, Langley Organic Growers, Never Say Die Farm, Ripple Creek Organic Farm, Shen’s Farm, Wah Fung Farm

Steps on How To Grow

Swiss Chard Planting 101:

Step 1- Swiss chard does well in both warm and cool environments. Mix 1 cup of 5-10-10 fertilizer into the soil for every 20 feet of single row. For fall harvest, plant chard seeds again about 40 days before the first fall frost date.

Step 2- Plant the seeds one half to three quarters of inch deep in a well-drained space.

Step 3- Place the seeds about 18 inches apart in single rows or 10 to 18 inches apart in wide rows. This will allow you to sow eight to ten seeds per foot of row.

Step 4- When the plants have reached about three to four inches tall, thin them out so that they are four to six inches apart. You may want this space to be larger if you plants are larger.

Step 5- Ensure you water the Swiss chard are watered often during dry spells. This is especially important in the summer.

Note: You can add mulch to help the plants maintain moisture.

Step 6- Make sure the plants do not become overgrown. When this happens, they lose their flavour.

Step 7- Harvest your Swiss chard when the plants are about six to eight inches tall. Cut off the outer leaves one to a half inches above the ground with a sharp knife. This will help new leaves grow and provide another harvest.

Swiss Chard in B.C.

It is believed Swiss chard was introduced to North America by colonists who wanted another variety of green in their diet.

Did you know that Swiss chard is in fact not native to Switzerland? The chard was named after Swedish botanist, Koch, who gave it its scientific name.

There are dozens of farmers who produce Swiss chard in this province and some of them you can find at the Coquitlam Farmers Market! This plant thrives in both our warm and cooler seasons making it an easy crop to grow.

Fresh Eats Blog: Pears

Here at the Coquitlam Farmers Market we are all about local, seasonal and sustainably grown produce. What better way to celebrate the summer months than a fresh take on some familiar foods! This week’s topic: pears.

Did You Know?

Did you know there are over three thousand varieties of pears grown in the world but none are native to North America?

Due to their low acidity, pears are often suggested for weaning babies as they are not too hash or their digestive system. This fruit has more fibre and potassium than apples!

A medium sized pear has about 300 calories and used to be known as “butter fruit” for its soft, butter-like texture. Pears are in season in South West British Columbia from August until December! Make sure you stop by the market this Sunday to try some of the province’s best!

Recipe of the Week

Caramelized Pears

Courtesy of MARTHA STEWART LIVING

Ingredients:

3 tablespoons unsalted butter
3 medium pears, quartered and cored
1/4 cup packed light-brown sugar
1 teaspoon pure vanilla extract
Salt
Vanilla ice cream, for serving

Directions:

Step 1- In a large skillet, melt butter over medium-high.

Step 2- Add pears, one cut side down, and cook until browned, then reduce heat to medium and cook 3 minutes. Turn pears to other cut side and cook 4 minutes.

Step 3- Add sugar and 1 tablespoon water, swirling pan to combine. Turn pears skin side down and cook until sauce is thickened slightly, 2 minutes. Stir in vanilla and pinch of salt.

Step 4- Serve warm with ice cream!

Ingredients at the Market

Pears:

Butter: Golden Ears Cheescrafters

Ice Cream: Rocky Point Ice Cream

Other Greens and Vegetables: Amazia Farm, Beckmann Farm, Floralia Growers, Forstbauer Farms, Langley Organic Growers, Never Say Die Farm, Ripple Creek Organic Farm, Shen’s Farm, Wah Fung Farm

Steps on How To Grow

Pear Growing 101:

Step 1- In order to produce fruit, you need to plant more than one variety of pear tree. This will allow cross-pollination but ensure these varieties are compatible.

Step 2- Make sure you plant your trees in fertile, well-drained soil in full sun that has good are circulation.

Step 3- Space the trees 20 to 25 feet apart. If you are using dwarf trees, space them 12 to 15 feet apart. For trees that come from containers, remove the plant. Use shears to remove any circling roots. For grafted trees, position the inside of the curve of the graft union away from the sun when planting.

Step 4- Dig a hole that is a few inches deeper and wider than the spread of the roots. Set the tree on top of a small mound of soil in the middle of the hole. Be sure to spread the roots away from the trunk without excessively bending them. Do not add fertilizer or topsoil to the hole.

Step 5- Make sure you water your young tree enough in order to establish roots.

Step 6- Add a small amount of fertilizer. If you have highly fertile soil, use less fertilizer.

Note: Do not add too much fertilizer because it is important for the tree to not have too much nitrogen!

Step 7- Prune your trees to either a central leader system or a modified leader system (this is easier to maintain). If you have a dwarf tree it is better to prune to a central leader system.

Step 8- During the first summer, remove any shoots that form within 18 inches of the ground. The result of this should look like a Christmas tree. Prune your trees regularly and thin the fruit as well.

Note: After your trees are established, water them regularly.

Step 9- When harvesting the fruit, pick them when they are fully grown but still very hard. Keeping the fruit at room temperature to ripen will produce the best product.

Pears in B.C.

Did you know pears are one of the very few fruit that don’t fully ripen on the tree? In Canada, commercial pear production is limited to regions with a mild winter climate. The tops producers of pears in this country are Ontario, Nova Scotia and B.C.!

The climate in B.C.’s Okanagan make growing pears easy and successful but this fruit is grown across the southern region of this province.

Hundreds of farmers have been growing pears in B.C. for decades with no sign of slowing down!

Getting to Know: Gabi & Jules

Even a small shift towards local shopping can make a tremendous difference.

Gabi & Jules has exploded on to the Tri-City scene with its decor and homemade pies. Expanding from the Cafe Divano chain, Owner Lisa Beecroft ensures the products her bakery creates embody everything that is local.

We endeavour to source local produce for our products whenever possible as pies are a perfect opportunity to highlight seasonal fruits! We’re lucky to live where we do and have access to such delicious high quality fruit.

On top of this, Gabi & Jules products are all made in house. Starting from scratch and made by hand, Lisa and her staff strive for high-quality, homemade styled baked goods.

We make everything we sell at our bakery in Port Moody. Nothing is outsourced so we control every aspect of production to ensure the quality and integrity of our baked goods. We only use butter, use no artificial colours or additives and our pies are served in a reusable pie tin.

In addition to the work they do to support the local community, Lisa and her husband Patrick have opened their lives in a way you won’t see from most business owners.

Inspired by our daughter Juliana who has autism we wanted to create an environment that was inclusive of individuals of all abilities. This inclusive hiring philosophy has greatly enriched our bakery and currently employs seven individuals with autism.

Gabi & Jules, notably named after their two daughters, has grown from simply creating good quality baked goods, to a space where individuals with diverse abilities can learn and grow.

From delivering product to Cafe Divano, aiding the kitchen team, to helping front of house staff, Lisa’s mission is to create a space where everyone is welcomed and included in the process of running her business.

Widely known for producing delicious pies and baked goods with a twist on tradition, staff members always pay close attention to connections made with their customers and guests.

We believe in using only quality ingredients in everything we make and our customers can trust the integrity of the products we produce.

As a local company, the B.C. Buy Local movement is incredibly important to Lisa and her family. She notes, by supporting local businesses, over three times the amount of money can be circulated back in the area than when goods are purchased from a large chain.

You are making a significant difference in the lives of local families when you choose to purchase locally produced products.

Lisa says even a small shift towards local shopping can make a tremendous difference in our communities and local economies.

…but it requires conveying what the value and benefits of buying local are. Increasing people’s awareness of the benefits of shopping locally needs to be a wide-reaching effort as it requires changing people’s habits, so not an easy task.